Base Training

Okay, good...you ahve the tool that will help you get on the right track.  Doesn't really matter where in the season you are, if you wnt to make any progress you should start at the beginning with some solid base training.  You could stick with what you've been doing for the rest of the season but that is unlikely to be of much benefit, especially looking to the future.  If you're looking to stick with triathlon for years to come and you would like to continue to build your fitness and speed over those years then starting with base training is the best move you could make.  You could still probably keep a bit of the more intense training  for the rest of the season but the main focus should be getting yourself a nice aerobic base to set yourself up for next season.  Check your private messages.

Yes, patience.  With only 3 months under your belt of real running whatever other training you have been doing since August 05 isn't a long time to establish base to later improve upon with speed.  I'm a little cautious with similiar minutes-only plans in that most runs the first year should be at an easy pace-not trying to beat the clock-just conversational.  No use in working on speed if you are already running at your boundaries....that is just inviting injury pushing yourself that much early on - especially if you may have weight to lose.

The minutes-only plans (which you may be using from here or someone elses) will get you across the finishline and get you a good base after a year for more improvement on a more structured plan.  I will add that instead of speed, you CAN certainly work on efficiency and drills for more improvement NOW-and that will set you up nicely to make speed improvements. Go to 'training plans' and check out the 'first two week details' of the Silver/Gold 'sprint' or 'oly' plans - even the winter maintenance depending on your races and season plan...see how you find the additional workout details provided by D3 to possibly help you.